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4 high-intensity workouts perfect for you

Don’t have time for a workout session at the gym but still need to burn those calories? Why not try high-intensity interval training (HIIT) at home? They can be done in a short span of time, and burn as many calories as you’d burn after hours at a gym. Here are some quick but intense workouts that you can try at home:

If you have 4 minutes:Do lunges for 60 seconds, pelvic lifts for 30 seconds, mountain climbers exercise for 30 seconds and squats for a minute. Round it off with push-ups for 60 seconds. Don’t forget to do some cool down exercises. Do a round each.Benefits: Works the core muscles.

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If you have 10 minutes:Start with punching. Keeping your waist straight, jab right and then left. Next, do jumping jacks. Raise your arms while jumping. End with sumo squats. Keep your feet more than hip-width apart and lower yourself till your thighs are parallel to the floor. Cool down with a reverse lunge. Do three rounds with 20 seconds work and 10 seconds rest for each.Benefits: Arms, glutes, quads

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If you have 20 minutes:Start with push-ups. You can do push-ups with your knees on the mat. Move on to squats. Follow up with butt kicks where you kick your heel up to touch your derriere while walking or jogging. Finish off with tricep dips and side lunges. Cool down with stretching exercises. Do three rounds of 45 seconds each with 15 seconds of rest.Benefits: For maximum calorie burns

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If you have 30 minutes:Start with push-ups, followed by squats and butt kicks. Next, do tricep dips. You can use a chair or a low table for support. Then, do side lunges, keeping your knee above your toes. Finish with jumping jacks and sit ups. Do three rounds of 45 seconds work with 15 seconds of rest.Benefits: Works the core and upper and lower body.